When I lose track of where I'm going...

... I remind myself of where I come from, of where I was standing when I began this journey, and of all the things I couldn't do then.

And I see how far I've reached and how strong I've become!

Personal Best at the Gym

I've been to the coast for a whole month, and  I trained in my favourite gym there.

I hit more than a few PRs, and I couldn't avoid being noticed by the guys - especially by the ones who train hard!

This is me leg pressing 100 lbs (3 sets, 15-12-10). I didn't dare to try repeating it - my right tibia paid the price for my reckless fitness euphoria!

Anyway... who can take away my pride and my sense of accomplishment? N.O.B.O.D.Y.!!!

Functional training with Mariano

Mariano is the best! He's my coach and we're doing functional / circuit training (strength, endurance, mobility, agility, balance, etc) 3 x week. 

He's a "preparador físico" for various clubs (football soccer & other sports) and I'm lucky to have him on my team!

Mariano is training me so thoroughly... that he's giving me heck! He seems to love torturing me! But it's already started to pay off! :)

We usually work on ten stations, 3 sets, some exercises are 20 sec HIIT x 20 sec rest while others are for active recovery (same timing). We use the med ball (4 kilos!), resistance bands, step bench, box, mini-trampoline, mini-bosus, hurdles, mat, etc. 

I can't believe it! I did burpees on Friday! Arrrgggh!

(So hard to be a wannabe athlete!)

Working out with music is so much fun! :)

Marianooooooooo, please say time is up!!!

Tai Cheng

I've just discovered Tai Cheng, by Beachbody... So much to learn, practise, enjoy!

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

Tai Cheng™ is Beachbody's newest and perhaps most comprehensive fitness program.




Based on the movements, concepts, and theories of traditional Yang-style Tai Chi, the Beachbody® Tai Cheng workout program was created by Tai Chi master, Dr. Mark Cheng.

The Mandarin Chinese translation of Tai Cheng (as we've conceived of it here at Beachbody) is the "Supreme Accomplishment" in whole body health.

The Tai Cheng™ workout is based on classical Tai Chi techniques, ancient Qi Gong practices, and modern corrective exercise patterns designed to both rehab and "prehab" the body, as well as improve the body's metabolism, joint function, stress management, and athletic performance!

The Tai Cheng program is a workout that feels good, challenges your body, gives you energy, and can help improve circulation, straighten posture, open your joints, reduce painful trigger points, and promote balance and flexibility to help improve your health as you age.

From "Tai Cheng FAQ" at

http://www.beachbody.com/product/fitness_programs/tai-cheng-workout.do

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Meeting "the" Shi Fu

I found the master teaching Kung Fu, Taiji and Qigong classes at an institute on Camargo Street.

Such an honour to (finally) meet him in person!

Master Guo's biography mentions many of his remarkable deeds. He learnt and practised Tai ji Quan, Xing Yi Quan, Bagua Zhang, Qi Gong, Shaolin, Chang Quan, Cha Quan, Ba Ji, Nan Quan, Kung Fu... He belonged to the Wu Shu Olympic delegation. He was sent by China to teach martial arts in Hong Kong, Japan, USA and Canada. He arrived in our country in 1993.

I'll start taking Taiji lessons with him soon. Again: such an honour!

CX WORX

I've just discovered CXWORX (aka CX30) by Les Mills / Body Systems. It's described by the Australian fitness chain as "revolutionary", and I wonder why, since functional training has come to stay and has been among us for quite some time now.

(The following sounds like an ad. Well, it is!)

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Looking for a short, sharp workout that’ll inspire you to the next level of fitness, while strengthening and toning your body? CXWORX™ is for you!

- Based on cutting-edge scientific research

- Brand new 30-minute format

- Combines the best of personal training with the energy of a group fitness class

- Choreographed routines and chart-topping music that’ll bring you back for more

CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.

It’ll help you run faster … play harder … stand stronger!

No ordinary workout, CXWORX™ hits many of the top fitness trends:

- Core training  

- Strength training  

- Functional fitness  

- Educated and experienced fitness professionals  

Highly-trained instructors explain the science behind each exercise and challenge you to reach beyond your limits. Like all LES MILLS™ programs, a new CXWORX™ class is released every three months with fresh music and choreography.

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Well, well... Promising, isn't it?

Here are the facts:

Now I know I'll give it a try! :)

But --- hey! Look at who its director is! Dan Cohen himself! Doesn't it remind me of Body Combat?

Nothing is perfect, huh?

Anyway, let's have a look at CXWORX...

Stone Age life - Paleo style?

I decided to eat Paleo style (like our ancestors ate during the Stone Age) as a strategy to keep my body guessing. I just did it for one day, but it's been a successful move. Why am I so certain about it? My next weigh-in will take place in a few days, and surely the scale won't be able to tell the difference made by one single day of Paleo lifestyle. Nope. But it's been a successful move in a different way: it's helped me have some discipline. 

Stone Age means: only meat and eggs are cooked (and I haven't eaten any red meat for quite a long time), veggies are raw, no salt, no vinegar, no Stevia, nothing processed at all, and nothing cultivated, either (no starchy carbs like potatoes or rice).

Quite an interesting experience, I must admit. And it was nice to see that my connection with that genetic atoms that link me to my ancestors, the primitive me, is still there.

Here's a good review of the Paleo diet (by courtesy of Tom V.):

The "paleolithic," "stone age," "cave man," or "neanderthal" eating plans have been around for a while and there are quite a few books that have been written on the subject.

In general, with a only few minor constructive criticisms, I think they are right on point, and will benefit your health and definitely your fat loss efforts.

A "Paleo Diet" is actually quite similar to my Burn The Fat program, only with the starches and grains (and dairy products) removed completely.

In fact, a "paleo" or "cave man" diet is very, very similar to the "contest" (bodybuilding or physique) diets I recommend in Burn The Fat and this is most definitely a great way get very lean, very fast.

On physique competition diets (bodybuilding, fitness, figure, etc), you leave the lean proteins, lean meats, nuts and seeds, the green veggies (fibrous carbs), and some fruit in the diet, while reducing or removing ALL processed foods and SOME of the grains and starches (usually the dairy products go too).

When it comes to MAXIMUM FAT LOSS, the removal or reduction of grains and calorie dense starchy carbs in favor of lean protein and veggies will definitely help speed the process - even if that's only because it reduces caloric density of the food intake, although there are other reasons.

Lean protein (fish and meat) + good fats & nuts + lots of green veggies + some fruit = LEAN!

And that's basically what the "paleolithic" diets recommend, because the principle there is to eat like our "stone age" ancestors did - before there were fast food restaurants, soft drinks and other junk food.

The premise is that since our genetic code (the human genome) has changed less than 0.02 percent in 40,000 years, this means that our bodies are still expecting to get the same foods and nutrition they were getting 40,000 years ago.

By eating what our "stone age" hunter and gatherer ancestors ate, say the paleo diets, we will rid ourselves of the health problems and the obesity problem that has only recently begun to plague us as a result of modern lifestyle and processed manmade foods.

Forty thousand years ago, you had to eat nature-made food. There was no food in cans, boxes or packages was there? The packaging was peel, a skin or a shell!

There were no TV dinners. There was no drive in fast food. There were no convenience stores.

There was no corn syrup. There was no white sugar. There were no hydrogenated oils. No chemicals. No preservatives. No artificial anything.

There was only what could be hunted and gathered: Meat, fish, nuts, seeds, plants, vegetables, fruits.

My only real constructive criticism is that some of these programs not only recommend removal of all grains and starches (and even dairy), they outright condemn them - sometimes unfairly, I believe.

They say that agriculture arrived on the scene only 10,000 years ago so foods produced as a result of agriculture should also be on the "banned" list and that includes 100% whole grain products and even rice, potatoes and other starches which are not manmade.

The truth is there are some starchy carbohydrates and grains which are very minimally processed or completely unproceseed (the only processing being cooking).

Also, some people can metabolically handle starches and grains just fine, while others cannot. The same can be said for dairy products.

This is known as metabolic individuality. Because this individuality exists from person to person, I don't believe it's necessary to recommend that "EVERYONE" cut out "ALL" the starches and grains "ALL" the time.

I do believe that many people are getting an overdose of refined carbs and sugar and that moderating intake of concentrated carbs almost always accelerates fat loss.

However, the nutrition program you choose should depend on your metabolic/body type, your current body composition and state of health as well as your goals (maximum fat loss vs. muscle growth vs. maintenance, vs. endurance athleticperformance).

I don't believe that "agriculture" and everything that came with it is "evil."

I believe that highly processed and refined and packaged foods are the "nutritional evils" we should be aware of.

To remove brown rice, 100% whole grains, sweet potatoes, oatmeal, legumes and so on for healthy carb tolerant people, especially those who are highly active and or already at a normal body fat level doesnt make a lot of sense to me.

In particular, for athletes with a high energy expenditure, eating the concentrated complex, starchy carbs and grains - from natural sources - can be quite important.

Sure, there are some "renegade' nutritionists who prescribe high fat diets for endurance athletes and claim that will provide high energy and high performance, but that is controversial.

Also, an explanation for athletes successful on such plans may be that they are metabolically suited for more fat and protein to begin with, so that conclusion shouldn't be generalized to everyone.

Tha'ts the trouble with so many programs -- the creators might say, "It worked for me and for some of my clients, so this is the way EVERYONE should do it."

Everyone is different, so the true inquiring minds will inquire about what is best for THEM, not the other guy... In the case of highly active healthy people and athletes, I would lean towards a decent amount of natural carbs forperformance goals (and pull back on starches and grains when goals change to maximum fat loss).

The key word here is NATURAL!

There is a HUGE difference between natural starches and grains and refined starches and grains.

For example, look at old fashioned unsweetened oatmeal versus sugary, white flour cereal grains. How can you throw those together into the same category??? They are no where near the same, but often they get lumped together by those who are adamantly "no-grain" or "no-cereal" allowed.

What about sweet potatoes? why cut something like that out of your diet? They are not processed or man made at all are they?

Aside from that minor quibble I have with some of these programs being too strict with their "Absolutely no grains or starch allowed," there is a lot anyone can learn from the "paleolithic" eating concept.

The questions raised from these programs and books are good ones:

"What were we eating tens of thousands of years ago?"

"What are we genetically and environmentally predisposed to eat?"

"What has gone wrong with the modern day diet that has led to so much disease and obesity which didn't exist thousands of years ago?"

I believe that too many people get caught up in low fats or low carbs or whatever the trend of the month is, but the real source of our problem is neither fat nor carbs, it is an excess of processed, refined man-made food! (combined with a serious shortage of exercise).

If you study and understand the concept of eating according to your personal goals and your unique body/metabolic type first, which I discuss in chapter 5 of my book, Burn The Fat, Feed The Muscle, then I believe you will get even more benefit from the further study of the "paleo" eating concept, as you will be informed and flexible enough to adapt it to your personal situation.

Loren Cordain and Ray Audette have written two of the more notable works on the subject (the Paleo diet and Neanderthal). 

ANY good nutrition program - for health or for fat loss - is going to be focused on natural foods and it will teach you how to get the processed food OUT and the natural food IN.

When you analyze ANY diet or nutrition program, keep in mind what ageless Fitness Icon Jack Lalanne has always said,

"If man made it, dont eat it!"

THAT is the essence of eating how we're supposed to eat!

BECOMING STRONGER

So Diederik is right - definitely. He told me I should not say, "I'll get back into the ring". I should be saying, "I never got out of the ring, ups and downs are just part of life". 

(What would I do without you by my side, Died?)

The virus, or infection, or whatever it was (misdiagnosed more than once) has receeded. I'm not strong enough yet, but I'll start building stamina. I've already joined two classes at Fit Life. And I took one single swimming  lesson last year; I'll join that class again.

I'm still a bit low on energy, but the new meds are starting to work. It's just that my body needs some time to cope with the new situation. But I'm strong and self-determined, and will be making progress week after week.

My visits to the Chinese Quarter are more frequent. I feel great there. Soon I'll be running round the park again. Who knows?, I may buy some equipment and train there on my own.

I'm getting ready for the Summer Challenge at the Inner Circle. Registration time and start date: late May. I know I'll get there this time. I'll be in the zone, like Diederik says, and we'll be unstoppable, the two of us! Teamwork works!

I'm really feeling upbeat and positive about the changes I'm going through. My new me is not a dream amymore, but a feasible reality. I'll eat clean, train hard, improve my habits and ROCK ON!

10K - Success!

January 5th, 2012. The run started at 8 am. 10K! Over an hour later... here I am, reaching the finish line, with a huge crowd cheering me on at the track! 

RUNNING TOMORROW!!!

TRAINING LIKE TNT (There's No Tomorrow)!

NIKE WOMEN'S RACE 2012 will take place in BA on Sunday, March 25th. I started training for this run on February 23rd - two months before it takes place. 

I'm absolutely certain that there's plenty of time to improve my endurance, my timing and my overall fitness condition.

I trained on Monday 23rd, Tuesday 24th, Wednesday 25th, Friday 27th and Saturday 28th. I've taken two days off this week: Thursday 26th and Sunday 29th.

I've been indulging on sweet (sugary) stuff during the last few days. Holidays' relaxation! Something that will belong to the past (and remain there) starting tomorrow. I've already been to the supermarket and bought a box of oatmeal, as well as cherries, strawberries and apples. The idea is to start my day with a healthy, nutritious breakfast, and go to the Gym as soon as I've digested it. Anyway, I have to go to a different place tomorrow.

There's a 10K this Sunday. Of course I'm not ready to run a 10K yet. But I think it's going to be great!, for the sake of motivation, and for getting me going. 

The idea for this run is the following: run 5K, walk 3K, run another 2K. Yeah - I'll be giving it my all!

I AM STRONG AND I CAN DO THIS! WOOOHOOO! WATCH OUT, WORLD! THERE I GO!

Me, going into the Gym.

Me, at the Gym... training like TNT!!!!

NEW COACH!!!

NEW STAGE

NEW GOALS

NEW HORIZONS

NEW PATHS

NEW CHALLENGES

NEW FIGHTS

NEW       PERSPECTIVES

NEW LIFE!

… NEW COACH!!! J

BACK TO TRAINING! (LIKE AN MF)

I'm not feeling sore yet.. Too soon for that... But I can already feel the endorphins. Wooohooo!

So I've finished my first serious workout in ages... Well, not ages - just 1 month 27 days. 

It feels GREAT to be back to training like an MF. It wasn't a WOOOW workout, but it wasn't a BLAH one, either.

Rate? "Quite good". Anyway - cheers, Spartan woman! :)

CIRCUIT TRAINING - December 20th

(Kb = Kettlebell; Bb = Barbell; Db = Dumbbell; Rb = Resistance band/s)

SERIES 1

Kb Side Step & Full Circle w/arms

Kb Plie Squats

Kb Swings

Kb Twists

Kb Side Bends

Kb Floor Lifts

Kb Squat & Press

Kb Tricep Kickbacks

Kb Cross Over Squats

10-15 reps of each, Series x 2 (Supersetted)

SERIES 2

Rb (w/bar attached) Front Shoulder Raise

Rb (w/bar attached) Vertical/Upright Row

Rb (w/bar attached) Bicep Curl

Bb Stiff Leg Deadlifts 

Bb Bent-over Row

Bb Vertical/Upright Row

Bb Bicep Curls

Bb Good Morning

Rb Standing Row

Rb Overhead Tricep Extensions

Db Front Shoulder Raises

Db Lateral Shoulder Raises

Db Overhead Tricep Extensions

Db Hammer Curls

Db Bicep Curls

10-15 reps of each, Series x 2 (Supersetted)

I know both series were a bit too long, especially the last one. I could have divided it into 3, or even 4 series. But I just wanted to move on to the next exercise, for the sake of... F-U-N!

So now I've had my whey with 0% milk and half a can of tunafish - all of them, A-grade protein.

I'm burning like T.N.T. (There's No Tomorrow)! Wooohooo!

PROUD OF MYSELF AGAIN

I'm proud of myself again, and it comes from the feedback I'm getting from fellows at the Inner Circle.


From Roisin in Ireland:

Thanks Nadina if it weren't for you I'd have no visitors but hey I am doing this anyway!


Chad's post:

Nadina - you're a rock for our team (thanks friend o muchas gracias mi amiga).


Roisin again:

You need a job as a motivation coach. I love the pic above it brought a tear to me eye!


From Karen in California:


Just what I needed to hear Nadina! Thank you!!! I agree, you'd make a great motivational coach. Today is a NEW day. This week is a NEW week! And we're all gonna be winners come January! 


From Steve, my "Spartan fellow":

Now, I'd never been called 'a heck of a cheerleader' before... But I like it! :)

I guess somebody "down here" (somewhere in South America) was needing these pats on the back...

Back to the fundamentals

I must get myself together. I'm supposed to be losing fat and building muscle at the holiday challenge. Well, I am losing weight as well as fat, but I'm not building enough muscle or shaping my body suitably, as I'm not training real hard.

So, it's time to get back to the fundamentals, right? 

I'm eating clean, having some treats once in a while - preferrably in the morning, and that's exactly why I've lost over 6 lbs in three weeks. Anyway, as my mentor taught me, there's always something you can improve. I know what it is: reduce my daily intake of dairy products, and consume only 0% stuff. There it is. We have a goal for next week, team!

OK, this is a solo team - IF such thing exists. If it doesn't exist, I'll make it up. Why not? Who said something like 'a solo team' could be invented? There was a team before, it comprised two people, they did pair work. Well, my pair and peer left the team. No doubt he's sadly missed - but I'm a team member here and won't let the team fall. Even if the team is just me.

I will keep up the great work this team was doing. That's exactly what I'll do because that's what I need, want and choose to do.

=== He would have told me, "I know you will bounce back. You will find your direction again as things are different now. The past is the past and we are looking at the future not past failures! We should only look to the past to gain knowledge about how we can improve not to dwell on what has happened."

Great. So it's high time I went back to training, isn't it?

Again: back to the fundamentals ASAP, please.

What shall we do today, team? Plan how to push ourselves real hard! That's what we'll do.

... I must get the team going. Get back into the swing of things. Get out of the pity pot. Not to look back, not to dwell on what has happened. Just try to move one step forward, half a step forward, a quarter of a step forward - whatever!, but forward.

The rest of the team would have wanted that for us! And for me.

Priority is to get myself fit! JUST WANNA GET FITTER!

KEEP YOUR CHINS UP, TEAM!!!

HAY EQUIPOOOOOOOOOO!!!

PS: I'm f-cking stubborn and I'M NOT MOVING ON. Not for a single second! Just taking a quarter of a step forward!, and that'll be all for the time being.

PROUD OF MYSELF

I'm feeling that blush in your face when you're proud of yourself. And it feels sooooo good!

Somebody at the Inner Circle is beating herself up all the time (and it's not me!). I can't believe we're weighing more or less the same, and yet we have such different attitudes!

She said, "I have this huge fear of failing", "I'm not working out enough", "I know I should be doing it, but...", "still only 1 pound difference", "I will not be the fat one", etc.

So I tried to make her see she was using self-defeating statements instead of being assertive. 

And after reading my comment on her thread in the forum, she posted this on mine:

Now, I've been called so many awful names recently, that actually, this is restoring my faith in humanity.

I think I should follow my own advice since now on and highlight everything I'm doing right, everything I'm good at, all I can really do well and all I'm wonderful for.

Sometimes life is sweet like chocolates... that are sweet! :)

PS: When we help somebody else, we're helping ourselves. Why don't we want to help one another more often?

NEVER GIVE UP!

IRONMAN - Till I collapse

I will run an Ironman at 45. I will!

DREAM BIG, FLY HIGH, BABE! Sky's the limit!

4K - SUCCESS!

I've run my first 4K. 6:56 min/km. 1 minute less per kilometre, and 1 additional kilometre, as my last run in June was a 3K.

I CAN DO THIS!!!

And I will run a 5K in 9 days. I will get to the finish line running. And I will be successful! Victory will be mine!

I GO FOR IT AND I GET IT!

Thanks, Bran, for empowering me to achieve this... And thanks, Pre, for all the inspiration I've got from you!!! PRE LIVES!!!

McDonald's 5K-3K

 

I was there last year. My first 3K. But I didn't run. It was a family event, a 'correcaminata' -you could either run or walk- and everybody walked, so I walked.

There were no official T-shirts, numbers, chips, timing or places. I got one of the hundreds of finishers' medals, like everybody else.

And I promised myself I'd be back this year...

 

I've enrolled, so I'm in! I'll have a chip, a T-shirt and a number. I'll be in a category with other women my age. I'll be in a list of finishers (in my category), with my official timing and my position among finishers.

I MUST LOOK GOOD. MY NAME HAS TO BE BE AMONG THE FIRST 100 NAMES. I WON'T ACCEPT DISHONOUR. I WON'T TAKE FAILURE. I'M GOING TO DO THIS!

... RUN, BABY, RUN!!!